As we age, our bodies experience a gradual decline in physical function and performance. This can lead to a variety of age-related diseases such as cardiovascular disease, type 2 diabetes, and certain cancers. However, research has shown that regular exercise, particularly aerobic exercise, can help slow the progression of aging and reduce the risk of developing these diseases.
Aerobic exercise is any activity that increases your heart rate and breathing rate, such as running, cycling, swimming, or brisk walking. It is recommended that adults get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week.
Studies have shown that aerobic exercise can improve cardiovascular health by reducing blood pressure, cholesterol levels, and the risk of heart disease. It can also improve insulin sensitivity and glucose regulation, reducing the risk of type 2 diabetes. In addition, regular aerobic exercise has been shown to decrease inflammation in the body, which is associated with a variety of age-related diseases.
But aerobic exercise does more than just reduce the risk of age-related diseases. It can also improve physical function and performance in older adults. One study found that older adults who participated in regular aerobic exercise had improved balance, coordination, and mobility compared to those who did not exercise regularly. Another study found that regular aerobic exercise can improve cognitive function and reduce the risk of cognitive decline.
It’s important to note that starting an aerobic exercise program later in life can still be beneficial. A study published in the journal JAMA Internal Medicine found that older adults who started an aerobic exercise program later in life had a lower risk of death compared to those who did not exercise at all.
So, how does aerobic exercise slow the progression of aging? One theory is that it promotes the production of mitochondria, which are the powerhouses of our cells. Mitochondria help to produce energy for the body, and their function declines with age. However, regular aerobic exercise has been shown to increase mitochondrial biogenesis, improving their function and reducing the risk of age-related diseases.
In addition, aerobic exercise stimulates the production of growth factors such as brain-derived neurotrophic factor (BDNF) and insulin-like growth factor-1 (IGF-1). These growth factors help to protect and maintain brain and muscle tissue, reducing the risk of age-related cognitive decline and muscle loss.
Overall, regular aerobic exercise is an important tool in the fight against aging and age-related diseases. Whether you’re just starting out or have been exercising for years, adding aerobic exercise to your routine can have a profound impact on your health and well-being.
Some popular aerobic exercise equipment that can be used at home include treadmills, exercise bikes, ellipticals, and rowing machines. Check out some of the options below to get started on your aerobic exercise journey:
- Sunny Health & Fitness Treadmill – https://amzn.to/3VONbdj
- Schwinn 130 Upright Bike – https://amzn.to/3LTfhjj
- Sole Fitness E35 Elliptical – https://amzn.to/3LTORxw
- Concept2 Model D Indoor Rowing Machine – https://amzn.to/3ptSH94
longevityvault.com 